A lightened up version of muddy buddies with an added protein boost! Gluten-free, dairy-free with a low-sugar option as well.
Muddy Buddies, Puppy Chow, Trash… it goes by many names, but no matter what you call it — it’s a delicious and highly addictive sugary treat!
It’s also not a health food.
I’m all about indulging, especially around the holidays, but I find it fun to make recipes a little healthier so I tweaked the classic recipes for muddy buddies that I grew up with as a kid. The EBF version has less calories and more protein than the traditional blend, but it tastes just as good! One 1/2 cup serving has 4 grams of protein, but if you’re looking for even more protein, you can add more protein powder than powdered sugar. I was making this mix as a gift and didn’t want the protein powder flavor to be too overwhelming so I decided to roll with 1/4 cup.
Be sure to read the recipe notes because there are tweaks you can make to make the recipe dairy-free and lower in sugar.
When I first created this recipe I used powdered peanut butter mixed with water instead of regular peanut butter to keep the protein high and fat content lower. This option works, but the water in the mixture kind of makes the chocolate seize a little and the chocolate mixture becomes more like a paste instead of a drippy chocolate sauce. This makes it harder to coat the cereal. That said, I’ve made it several times using this method and it still works, you just have to toss the cereal with the chocolate mixture a bit more to get a good coating.
If you want to make this recipe lower in sugar, you can use powdered erythritol. I tried the recipe with Swerve confectioners sugar and it worked great BUT sugar alcohols give me really bad gas (TMI, I know…). That said, I personally would much rather make this with regular powdered sugar, however if your tummy can tolerate erythritol it’s a great way to decrease the sugar content!
Make a batch to take to your next holiday party or portion into cute containers and give it away as gifts. Or keep it around the house — but I will warn you, it’s easy to eat a whole batch of it in a day. Not that happened to me or anything. 😉
If you try this recipe for protein muddy buddies, please be sure to leave me a comment and star rating letting me know how the recipe turns out. Your feed is so helpful for the EBF team and other EBF readers who are thinking about making the recipe.